CrossFit East Bay WOD @ GWPC 091120:
30 Muscle-Ups For Time
Take that CrossFit Kittens*!
*Featuring former (and possibly, future) CFEB'r Serena K.
Add 100 Pounds To Your Back Squat in 13 Weeks
WOD 091120
30 Muscle-Ups for time.
If you cannot perform muscle-ups, do 120 pull-ups and 120 dips.
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Set Gymboss to one interval of 00:20 and a second interval of 00:10 on Auto mode for 8 rounds.
Awesome pic! Alright, alright...ok, no doubt you've got some fine CF bodies up there too! :) Our photoshoot is more vintage/pin-up, Vargas girl style...I'm really looking forward to seeing the rest of pics in your album! I miss you guys at CFEB!!! I'll drop by next time I'm up in Dec.
Much love, Serena
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25 minutes
I used the rubber band for the pull ups and I did jumping ring "dips"
11:57 rx (might be better paced. I blew my wod, no pun intended, early and ended up doing 1's at the end)
Ummm...
Was it 32:10 RX or something? I'll check tomorrow... but that's it for now.
12:02 i think.
I screwed up early on and tore my wrists which slowed me down. Then Hodges realized I have this newfound range of motion. Those extra 4-5 inches per rep resulted in a ton of extra work!!! My body is not used to working in that range of motion. Damn you ED....DAMN YOU!!!!! ;)
8 muscle-ups + 80 ring dips and 80 c2b/c2-ring pullups...no idea what my time ended up being, probably about an hour after messing around with a bunch of missed muscle up attempts and then doing the pullup/dip combo.
8 in any single wod/day is still a personal best for me though by a long ways, so that's definitely improvement. I think my previous best was 2. I'll benefit from practicing false grip pullups and holds a bit over the next couple months.
Now off to the east coast for the week!
120 pull-ups 120 dips 36:38.
Not my finest hour, but I got it done! Pull-ups are easy again, dips are still hard.